Weight Loss With Circuit Training – A Fast Alternative to Interval Training
Weight Loss With Circuit Training – A Fast Alternative to Interval Training
by: Aaron Ivey ATC, CSCS
Though circuit training has been given a different name, it is much the same as interval training. Both combine bouts of high intensity exercise with rest periods. Circuit training is great for busy people because, like interval training, it takes much less time than traditional cardio workouts and can be performed with minimal yet inexpensive equipment.
A typical circuit training routine involves selecting 5 – 10 exercises, I prefer total body exercises, and perform them without rest consecutively. I like to use the following formula for my workouts:
1. A push exercise
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2. A pull exercise
3. A leg exercise
4. A core exercise
5. Another push
6. Pull
7. Legs
8. Core
I think you get the picture. Now perform each exercise in order for either a certain period of time, say 30 seconds, with as many reps as you can. You can measure your progress over time by keeping track of how many reps you are able to do in the circuit. You may also perform a certain number of repetitions and time how long it takes you to complete the circuit. Follow each circuit with a 1 – 2 minute rest and repeat up to 4 times (1-2 for beginners 2-3 for intermediate and 3-4 for advanced).
It should take you between 4 – 5 minutes to complete the circuit depending on how much transition time you need between exercises. Try to make it as short as possible for maximum effect. If you do the circuit 3 times you have a total of around 15 minutes of workout. That beats 60 minutes on the treadmill any day.
Watch for more specific examples of circuit training workouts in the “workouts” category.
